The neck is used within almost every activity throughout our day such as checking blind spots, desk work throughout the day, scrolling social media, and protecting the brain from forces such as those resultant from driving, tackling, and falling. This is why when we experience neck dysfunction it can affect a person in nearly every avenue of life.
A large portion of those with neck pain can utilise strength and endurance training to reduce or prevent neck pain. Below you will learn about a quick screen to identify if you may have neck weakness followed by four great exercises to start strengthening your neck and assist you in reducing your risk of developing neck pain.
Identifying Neck Weakness
There are a variety of muscles that support the neck. A key muscle group is the deep neck flexors. The deep neck flexors play a vital role in stabilising the cervical spine and supporting the cervical segments. To identify your deep neck flexor capacity, we will use the Neck Flexor Endurance Test.
The Neck Flexor Endurance Test is performed lying on your back. You will then lift your head approximately 2cm off the ground while maintaining a chin tuck towards your chest as long as possible. If your head touches the ground or you are unable to maintain the chin tuck, the test is stopped and your time is measured. You should aim for more than 30 seconds.
Improving Neck Strength
If you are unable to hold this or want to minimise the risk of neck injury, below you will find four exercises to begin your neck strengthening journey. Begin each exercise with 3 sets of 10 second holds and progress to 30 second holds. If you’re finding these exercises easy or have progressed and are ready for the next challenge, come into PEAK and have a chat with one of our coaches.
Quadruped Chin Tuck Into Band With Rotation
Banded Extension • Banded Neck Flexion • Banded Neck Lateral Flexion
If you are already experiencing neck pain, it is important to seek a professional opinion from a physiotherapist or chiropractor at PEAK. This is important as neck pain is multifactorial, being impacted by a number of factors such as psychological and social wellbeing, sleep, general health, and a variety of specific neuromusculoskeletal conditions.
Chez Freeman
Physiotherapist
PEAK
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